Princess and the Pea!
Do you experience pain when you’re sleeping? Do you wake up in the morning feeling stiff and painful in your neck and/or back? Does sleeping worsen your back or neck pain? Part of the issue could be how you’re sleeping. Most of us know we ideally need 7-9 hours sleep each night, however here are a few tips on your sleeping position to improve your spinal position and optimise your sleep!
Ideal sleeping positions
This positon is not the most ideal if you’re suffering with neck pain as your head will be in a rotated position for a long period of time where stiffness can appear on one side of your neck or both! Using a pillow that is slightly elevated at the chin (or an orthopaedic pillow) can help to reduce the excessive extension through your neck. Typically, a very soft pillow can also help with this. A pillow underneath the hips can reduce excessive extension in the lower back.
A slightly better sleeping position than on your front, however the spine can experience excessive sideways curvature. Using an orthopaedic pillow, or a firmer, thicker pillow, under the head can maintain a neutral neck position, with a small pillow underneath your abdomen between your ribs and pelvis to reduce curvature at the lower back. Another pillow or bolster can be used between the legs to provide comfort to the knees and hips.
Arguably one of the better sleeping positions to be in, although the spine can be placed in an excessively flexed position. An orthopaedic pillow, or a flatter pillow, under the head can again be used to maintain the natural curvature of the spine at the neck. A small pillow should be used under the lower back to reduce excessive flexion of the lumbar spine, with an additional pillow/bolster under the knees to provide comfort. Now all you need to do is excuse the snoring!
With this being said, there is no best sleeping position as it different positions work for different individuals and you must consider that a) you sleep in the position that provides you with the most comfort and enables you to sleep for an optimum time, and b) the pain you feel at night or in the morning may not necessarily be due to your sleeping position alone!
If you’re carrying an injury, prolonged rest and sleep will allow inflammation to set in, you’ll feel stiff and sore upon waking and moving. Ultimately, you need to get any aches, pains and injuries looked at by your chosen Physiotherapist, Osteopath, Sports Therapist or Chiropractor, to get to the bottom of the problem and work with you to resolve any issues.
To book in for an MOT or Assessment, call Serena or Lauren 01869241411 or contact us on [email protected]
SPECIALISTS IN … ahhh that’s better!
Blog written by Kieran Yon
Sports Massage and Rehab Therapist